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6 week Resistance Band/StretchCordz + at home strength + core


Julie Dunkle, USAT, Ironman U +Training Peaks Certified Coach. 16x IM 7x KQ, NCAA D I swimmer

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6 Weeks

Plan Description

Cannot swim!!! Try resistance band training! Keep your 70.3 training going. Follow this plan to keep swim shape while you are sheltering at home or out of the water. This plan is every other day of resistance band workouts + added core workouts. + strength workouts All can all be done at home and bike trai Workouts are power based, so you will need a power meter and HR monitor.

This plan is for all levels, The load of the band is what makes this harder. You can use paddles or use handles, whatever you have. StretchCordz have paddles- I recommend the yellow for most swimmers 5-14lb load, if you are an elite swimmer go with green, beginner swimmer or you have less strength silver 3-8 lb, If you have questions please email me at

You can also use Resistance Bands- order from amazon. Look for the LB load and use guide above for what works best for you.

Bands provide resistance to just about any motion, and can be especially helpful for mimicking the motions you make while in the pool.

They allow you to perform strength-training exercises in the way that they provide a force against which your muscles must work. This action has a very different impact on the way your muscles will contract, which stimulates bone as well as muscle growth.

Muscle imbalances in swimmers usually stem from the fact that swimming works all major muscle groups, but fails to work the smaller supportive muscle groups equally. Strengthening these supportive muscle groups is the best way to not only aid injury prevention, but improve stroke mechanics as well.

Julie Dunkle has been coaching for 6 years, completed 16 Ironman races, with 6x Kona Qualifier, 50+ 70.3 races. Combining my experience as an athlete and a coach allows me to write plans that allow people to balance life + triathlon. As a division1 NCAA swimmer I have been swimming for over 49 years and coaching swimming for 30+ years.

Please email me with questions

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
2:24 hrs 0:36 hrs
Workouts Per Week Weekly Average Longest Workout
2:24 hrs 0:36 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Julie Dunkle

NYX Endurance

No matter who you are or what you’re training for, I believe that you’ll get the most out of your training and your life if you’re all in. Most of us balance work, family, and countless other priorities on top of our endurance hobby, myself included. My approach is to guide my athletes to find the balance that works best for their lives, and then be 100% committed to each piece of the puzzle.

Athletes that work best with me have heart, soul, and grit.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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